Na ọrụ gị anaghị efu!
1. Nsen
Ndị na-edozi na ndị na-emepụta mkpụrụ ndụ - nke a bụ ihe ị ga-achọ mgbe ị na-agbasi mbọ ike na mbụ. Nsen nwere ụba protein. N'otu akwa, calorie 70 na protein 6.3 grams. Nakwa nke a bụ otu n'ime ngwaahịa ole na ole nwere vitamin D. Ma echela na àkwá na-esi na ya bara uru. Ọ bụ ọgwụgwọ okpomọkụ nke na-akwalite mmụba nke protein!
2. Movies
Kinoa bụ ọka ọṅụṅụ, bụ ebe kachasị mma nke carbohydrates. Riz osikapa na-adi nma, ma anaghi eji ya tụnyere ihe di na vitamin vitamin na nri. Tụkwasị na nke ahụ, ọ nwere protein na ụba karịa karịa osikapa aja aja. Oge nri bụ ihe na-abaghị uru!
Mgbe ọzụzụ, ị nwere ike iri porridge site na fim ahụ. Iji mee nke a, a ga-ekpocha ihe nkiri ahụ ma tinye ya ruo ọtụtụ awa, ma ọ bụrụ na ịchọrọ nnu dị ụtọ ma dị ụtọ. Iji mee ka uto ahụ dịkwuo ụtọ, a ga-agbanye ya n'ọkụ frying maka nkeji ise. Maka nri maka 1 cup kinoa were iko 2, sie nri maka nkeji 15.
3. Ihe ọṅụṅụ oroma
Kama ịṅụ ihe ọṅụṅụ, ṅụọ otu iko mmanụ mpempe akwụkwọ! Na mgbakwunye na vitamin C, ọdịnaya nke potassium na ya dị elu karịa na ihe ọṅụṅụ a maara maka egwuregwu, nke a ghaghị imeri n'oge ọzụzụ ogologo, ọ bụghị mgbe ha gasịrị. Potassium bụ ihe dị mkpa nke electrolyte nke na-enyere ahụ aka weghachite mmiri. Mmiri ihe ọṅụṅụ na-ezukwa okè maka mmanya cocktails.
4. Kefir
Kefir bụ ihe ọṅụṅụ na-enweta n'ihi nsị nke bacteria lactic acid. Ndị mmadụ malitere ịzụ ya ọtụtụ mgbe, ọ bụghị n'efu! Na mkpokọta, otu iko nke kefir nwere 11-14 grams nke protin protein, nke na-adịghị emepụta n'ezie na ahụ. Ngwongwo nke mmiri ara ehi bara uru karịsịa maka ịnọgide na-enwe ahụ ike na iji mee ngwa ngwa kwụsị ibu arọ. Ebe ọ bụ na a na-ekwu na kefir bụ isi ísì, nke ị chọrọ iji mee ihe, a pụrụ ịṅụ ihe ọṅụṅụ a n'ụzọ zuru ezu na mkpụrụ osisi, ọka na protein whey.
5. Bana
Akwukwọ nwere ọtụtụ "ezigbo" carbohydrates, nke dị mkpa mgbe ọzụzụ. Ndị carbohydrates ngwa ngwa na-enyere aka mee ka ogo glycogen dị elu ma, n'ihi ya, weghachite ahụ ike na-emebi. Ma unere bara ụba na potassium
.6. Salmon
Ọ bụghị naanị ọtụtụ protein, ma ọ nwekwara Omega-3, nke nwere mmetụta mgbochi mkpali. Nke a ga-eweghachi uru ahụ ma melite ọrụ gị!
7. Blueberries
Ihe ndị a dị obere bụ antioxidant magburu onwe ya! Dịka nchọpụta na-egosi, blueberries na-enyere aka iweghachi ike ugboro atọ ngwa ngwa mgbe ọzụzụ kpụ ọkụ n'ọnụ gasịrị.
8. Pita sitere na ntụ ọka na ntụ
Efere a nwere ike dochie anụ, ọ gaghị esiri ya ike ịkụ ya.
A na-eme hummus site na chickpeas ma nwere ma proteins ma carbohydrates. Na carbohydrates ngwa ngwa nke dị na pita ga-eweghachite ike mgbe ọ bụla ọ na-emega ahụ!
Ihe na-esi ísì ụtọ :
- akọrọ chickpeas - 300 g,
- mkpụrụ osisi sesame - 30-100 g (nụrụ ụtọ),
- zir - 0,5 teaspoon,
- garlic - 2-3 cloves,
- ihe ọṅụṅụ lemon - 4-7 tablespoons (nụrụ ụtọ),
- mmanụ olive,
- nnu.
Ntụziaka:
- Ekwesịrị ịsacha ọrịa chick ma tinye ya n'ọtụtụ mmiri ruo awa 12.
- Wunye chickpeas na mmiri ohuru (abughi nnu!) Na-esi nri maka ihe dika awa 2 (chickpea kwesịrị ibu nwayo).
- Na njikere chickpea, jikota efere na nnukwu efere ma chekwaa ya.
- N'okpo nku frying, gbanye na ihendori na ihe a na-eri maka minit 2-3, ruo mgbe ísì ọkụ pụtara. Wunye zircon n'ime kọfị kọfị na-egweri ya.
- Mgbe ahụ, wụsa sesame ahụ n'ọkụ, ọ ga-abụ na ọ na-acha edo edo ma na-esi ísì ụtọ. Mee ngwa ngwa na choro ya na kpochapu kọfị.
- Mkpụrụ osisi sesame na-eme ka ọ ghọọ blender. Tinye garlic cloves, ụfọdụ nnu na mmanụ oliv. Gri ya.
- Tinye chickpeas, mash.
- Wunye efere n'ime nnukwu efere nke blender na igwu ihe ruo mgbe ị ga-eji ire ụtọ.
9. Mkpụrụ osisi na mkpụrụ osisi a mịrị amị
N'ịbụ ndị na-enweta ọzụzụ, ọ ga-ekwe omume na ntakịrị mkpụrụ nke mkpụrụ osisi a mịrị amị na akụ, ndị bara ọgaranya na protein ndị na-ebu ngwa ngwa na carbohydrates. Soybean bara uru karịsịa maka ịmepụta akwara ike - ọkara iko iko nwere protein protein 34.
10. Pineapples
Na pineapples nwere bromelain - enzyme anti-inflammatory nke osisi, nke na-agwọ ọrịa bruises, sprains na etuto ahụ. Na mgbakwunye, ha nwere vitamin C - otu ihe dị mkpa nke na-eweghachi anụ ahụ.
11. Sweet poteto (ụtọ nduku)
Na mgbakwunye na ọdịnaya dị elu carbohydrate, poteto dị ụtọ nwere ọnụ ọgụgụ dị ukwuu nke vitamin na ihe ndị dị na macro, dịka vitamin B6, C, D, yana potassium na magnesium.
12. Kiwis
Na kiwi, nnukwu ọdịnaya nke vitamin C na potassium. Mkpụrụ a bụkwa isi iyi nke antioxidants, nke na-enyere aka na akwara. Na ntakịrị ntakịrị: adịghị atụba bee - o nwere ọbụna uru ndị bara uru karịa na pulp!
13. Mmiri
O nwere ike iyi ihe doro anya nye gị, ma ịṅụghị mmanya zuru ezu bụ ihe na-ezighị ezi mgbe ị na-eme egwuregwu. Iji nwee mmetụta dị mma ma jupụta na ike, ịkwesịrị ịmeghachi gram ọ bụla furu efu na iko mmiri.
14. Ihe kacha mkpa: rie ihe!
Ị na-eji nnukwu ume n'oge ọzụzụ. Ọ bụrụ na i mezughị ya n'ime awa ole na ole, ahụ ike agaghị agbake n'ụzọ kwesịrị ekwesị, ọrụ niile ị ga-arụ agaghị efu. Ya mere, ihe oriri ọ bụla dị mma karịa nri zuru oke!